Update from past week

Here are some of my workouts from the past week:

Saturday 12/30
Weighted Chest dips 365(total weight)x11
Incline DB Press 130x15 no rest right to flyes:
Incline Flyes 65x13
Pause Bench 315x12
Seated Dumbell Press 90x14 no rest right to side raise:
Machine Side Raise 190x13
Tricep Pushdown 160x8 no rest right to cgbp:
Close Grip BP 255x17

Sunday 12/31
Pullovers 345x9 no rest right to pulldowns:
Close Grip Pulldowns 360x8
Strict Bent Over Rows 295x11
Hammer Shrugs 610x15
Incline DB Curls 60x10
Hammer Strength Preacher Curl 90x8

Thursday 1/4
Leg Extension 200x17, 230x7
Deep Leg Press 920x6 no rest right to Hacks:
Hack Squat 410x9
Hammer Seated Leg Curl 145x7 no rest right to SLDL:
Stiff Leg Deadlift 335x10
Seated Calf Raise 160x11, 9

Friday 1/5
Seated Dumbell Press 100x12, 80x9 right to side raise:
DB Standing Side Raise 50x11, 40x9
Standing DB Rear Delts 75x10, 50x15
Floor Extensions 165x8, 115x10

Abs are trained everyday. I use 60 seconds or less between sets unless I go right to an exercise then the rest is like 5-10 seconds and no warmups. This is working well for me as my weight is now 284 and bf%21. I did do some light squats on leg day up to 500x5 after my workout and had a little hip pain. Deadlift though shouldn't be a problem. I should Also mention I do 8 sets of abs everyday, usually weighted.